Early evidence also suggests that this low carb, high fat diet may help treat certain cancers, Alzheimer’s disease, and other conditions. Still, higher quality research is still needed to determine this diet’s long-term safety and effectiveness The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs, which is total carbs minus fiber. That’s because fiber is indigestible, so it can’t be broken down and absorbed by your body. While this diet may seem challenging, it allows for many nutritious foods.

1. 20 FOODS TO EAT
ON A
KETO DIET

2. Sommaire
20 Foods to Eat on a Ketogenic Diet..................... 4
1–3. Animal proteins ......................................... 5
1. Seafood........................................................ 5
2. Meat and poultry........................................ 6
3. Eggs ............................................................ 6
Summary ........................................................ 7
4–7. Dairy and dairy alternatives ..................... 7
4. Cheese......................................................... 7
Keto cheese list............................................... 8
5. Plain Greek yogurt and cottage cheese ... 10
6. Cream and half-and-half.......................... 10
7. Unsweetened plant-based milks.............. 11
Summary.......................................................... 12

3. This Japanese Breakfast Drink Changed My Life
............................................................................. 13
8–12. Vegetables .............................................. 14
8. Green leafy vegetables ............................. 14
9. Peppers ..................................................... 15
10. Summer squash...................................... 15
11. High fat veggies...................................... 16
12. Other nonstarchy vegetables ................. 17
Keto vegetable list........................................ 17
Summary ...................................................... 18
13–16. Other plant-based foods....................... 19
13. Nuts and seeds ....................................... 19
14. Berries .................................................... 20
15. Shirataki noodles ................................... 20
16. Dark chocolate and cocoa powder .......... 21
Summary ...................................................... 22

4. 17–18 Fats and oils.......................................... 22
17. Olive oil................................................... 22
18. Butter and ghee...................................... 23
Summary ...................................................... 23
19–20. Beverages ............................................. 24
19. Unsweetened coffee and tea................... 24
20. Unsweetened sparkling water ............... 25
Summary ...................................................... 25
Speed Keto Diet Plan .......................................... 26

5. 20 Foods to Eat on a Ketogenic Diet
The ketogenic diet’s increasing popularity owes
largely to its potential benefits for weight loss and
blood sugar control.
Early evidence also suggests that this low carb,
high fat diet may help treat certain cancers,
Alzheimer’s disease, and other conditions. Still,
higher quality research is still needed to
determine this diet’s long-term safety and
effectiveness
The keto diet typically limits carbs to 20–50
grams per day. While some people on keto count
their total carb intake, others count net carbs,
which is total carbs minus fiber. That’s because
fiber is indigestible, so it can’t be broken down
and absorbed by your body.
While this diet may seem challenging, it allows for
many nutritious foods.
Here are 20 healthy foods to eat on the keto diet.

6. 1–3. Animal proteins
1. Seafood
Fish and shellfish are very keto-friendly. Salmon
and other fish are not only nearly carb-free but
also rich in B vitamins, potassium, and selenium.
However, the carb count in shellfish varies by
type. While shrimp and most crabs contain no
carbs, oysters and octopus do. You can still eat
these foods on the keto diet, but it’s important to
carefully track these carbs to stay within your
range.
Additionally, salmon, sardines, mackerel, and
other fatty fish are very high in omega-3 fats,
which have been associated with lower insulin
levels and increased insulin sensitivity in people
with overweight and obesity.
Frequent fish intake is linked to improved brain
health and a decreased risk of disease.
The American Heart Association recommends
eating 1–2 seafood meals per.

7. 2. Meat and poultry
Meat and poultry are considered staple foods on
the keto diet.
Fresh meat and poultry contain no carbs and are
rich in B vitamins and several important
minerals. They’re also a great source of high
quality protein, which may help preserve muscle
mass during a very low carb diet.
One study in older women found that a diet high
in fatty meat led to 8% higher levels of HDL
(good) cholesterol than a low fat, high carb diet.
It may be best to choose grass-fed meat, if
possible, since it has more omega-3 fats
and conjugated linoleic acid (CLA) than meat from
grain-fed animals.
3. Eggs
Eggs are an extremely healthy protein source.
Because each large egg contains less than 1 gram
of carbs and about 6 grams of protein, eggs are
ideal for keto.

8. In addition, eggs have been shown to trigger
hormones that increase feelings of fullness.
It’s important to eat whole eggs rather than egg
whites, as most of an egg’s nutrients are found in
the yolk. This includes the antioxidants lutein and
zeaxanthin, which protect eye health.
Although egg yolks are high in cholesterol, they
don’t appear to increase your risk of heart disease.
Summary
Most animal proteins, such as eggs, beef, pork,
poultry, and seafood, are low in carbs and
appropriate for the keto diet.
4–7. Dairy and dairy
alternatives
4. Cheese
There are hundreds of types of cheese, most of
which are very low in carbs and high in fat,
making them a great fit for the keto diet.

9. Just 1 ounce (28 grams) of cheddar cheese
provides 1 gram of carbs, 6 grams of protein, and
a good amount of calcium.
Cheese is high in saturated fat, but it hasn’t been
shown to increase your risk of heart disease. In
fact, some studies suggest that it may help protect
against this condition.
Cheese also contains CLA, which has been linked
to fat loss and improvements in body composition.
In addition, eating cheese regularly may help
reduce the loss of muscle mass and strength that
occurs with aging.
A 12-week study in older adults found that those
who ate 7 ounces (210 grams) of ricotta per day
experienced less loss of muscle mass and muscle
strength than those who didn’t eat this amount of
cheese.
Here are some cheeses that are lower in carbs for
a keto diet.
Keto cheese list
Blue cheese
Brie

10. Camembert
Cheddar
Chevre
Colby jack
Cottage cheese
Cream cheese
Feta
Goat cheese
Halloumi
Havarti
Limburger
Manchego
Mascarpone
Mozzarella
Muenster
Parmesan
Pepper jack
Provolone
Romano
String cheese
Swiss cheese

11. 5. Plain Greek yogurt and
cottage cheese
Plain Greek yogurt and cottage cheese are
healthy, high protein foods. While they contain
some carbs, you can eat them in moderation on
keto.
Both yogurt and cottage cheese have been shown
to help decrease appetite and promote feelings of
fullness.
Either one makes a tasty snack on its own, but
you can combine them with chopped nuts,
cinnamon, or other spices to make a quick keto
treat.
6. Cream and half-and-half
Cream is composed of the fatty portion of fresh
milk that’s separated out during milk processing.
Half-and-half, on the other hand, is made of 50%
cream and 50% whole milk.
Both of these dairy products are very low in carbs
and high in fat, making them ideal for keto.

12. For many years, butter and cream were believed
to cause heart disease due to their high saturated
fat content. However, several large studies have
shown that saturated fat isn’t linked to heart
disease for most people.
In fact, some studies suggest that moderate
intake of high fat dairy may reduce your risk of
heart attack and stroke.
Like other fatty dairy products, butter
and cream are rich in CLA, which may promote
fat loss.
In fact, they’re popular choices for adding to coffee
or using as keto alternatives to small amounts of
milk in cooking.
7. Unsweetened plant-
based milks
Several varieties of plant-based milk are keto-
friendly, including soy, almond,
and coconut milks.
You should choose unsweetened versions, as
sweetened options have too much sugar to be
considered appropriate for keto. Additionally, you

13. should avoid oat milk, because even unsweetened
oat milk is too high in carbs to be keto-friendly.
Summary
Several types of dairy and dairy alternatives are
suitable for keto, including cheese, plain yogurt,
cottage cheese, cream, half-and-half, and certain
unsweetened plant milks.

14. This Japanese Breakfast Drink
Changed My Life
(Drink Daily Before 10 AM)

15. 8–12. Vegetables
8. Green leafy vegetables
Green leafy veggies are extremely low in carbs,
making them excellent for keto. They’re also rich
sources of vitamins, minerals, and antioxidants.
In particular, dark leafy greens like spinach, kale,
and collard greens are packed with vitamin K and
iron.
Greens add bulk to your meals without drastically
increasing the carb count. Additionally, herbs
such as oregano and rosemary add ample flavor
with almost no carbs.
Here are some keto-friendly leafy greens:
 Salad greens: lettuce, baby spinach,
arugula, escarole, and frisee
 Cooking greens: bok choy, collard greens,
mustard greens, kale, spinach, Swiss chard,
and cabbage
 Herbs: thyme, sage, mint, oregano, dill,
parsley, cilantro, basil, rosemary, and
lemongrass

16. 9. Peppers
Several varieties of peppers exist, all of which are
appropriate for the keto diet. While they’re
technically fruits, they’re treated like vegetables
in cooking.
Small hot peppers add spice to recipes,
and jalapeños are ideal for making keto-friendly
appetizers. You can use larger, mild peppers such
as bell peppers and poblanos in numerous dishes
or stuff them to make flavorful low carb main
dishes.
Peppers are also a rich source of vitamin C. For
instance, one bell pepper provides 107% of the
Daily Value for vitamin C.
10. Summer squash
Summer squashes such as yellow squash and
zucchini are extremely versatile and low in carbs.
In fact, zucchini is extremely popular on keto.
Using a spiralizer, you can make zucchini noodles,
which are an excellent substitute for pasta or
noodles.

17. You can also grate zucchini to make a rice
alternative or add it to baked goods without
affecting the flavor. I love to slice it thinly using a
mandoline; toss it with olive oil, salt, and pepper;
and enjoy it as a cold salad.
11. High fat veggies
Avocados and olives, while technically both fruits,
are unique among vegetables in that they’re fairly
high in fat. They also contain fiber and are low in
net carbs.
Oleuropein, the main antioxidant in olives, has
anti-inflammatory properties and may protect
your cells from damage.
Additionally, one study found that people who ate
one avocado per day experienced improvements in
heart health risk factors, including lower levels
of LDL (bad) cholesterol.

18. 12. Other nonstarchy
vegetables
Several other nonstarchy vegetables are low in
calories and carbs yet full of nutrients and
antioxidants.
What’s more, low carb veggies make great
substitutes for high carb foods.
For instance, you can easily turn low carb
cauliflower into cauliflower rice or mashed
cauliflower. Spaghetti squash serves as a natural
alternative to spaghetti, and low carb root veggies
such as jicama and turnips make great
substitutes for roasted potatoes or french fries.
Here are some other examples of keto-friendly
vegetables.
Keto vegetable list
Asparagus
Broccoli
Cabbage
Cauliflower

19. Mushrooms
Cucumber
Green beans
Eggplant
Tomatoes
Spaghetti squash
Jicama
Radishes
Turnips
Brussels sprouts
Celery
Okra
Summary
You should eat plenty of nonstarchy vegetables —
including leafy greens, summer squash, peppers,
avocados, and olives — on keto.

20. 13–16. Other plant-based
foods
13. Nuts and seeds
Nuts and seeds are healthy, high in fat, and low
in carbs.
Frequent nut intake is linked to a reduced risk of
heart disease, certain cancers, depression, and
other chronic diseases.
Furthermore, nuts and seeds are high in fiber,
which can help you feel full and naturally lower
your calorie intake.
Although most nuts and seeds are low in net
carbs, the amount varies widely by type. The
lowest in carbs — and therefore the best for keto
— are:
Almonds
Macadamia nuts
Pecans
Walnuts
Chia seeds

21. Flaxseed
14. Berries
Most fruits are too high in carbs to eat on the keto
diet, but berries are an exception.
Berries, particularly raspberries and
strawberries, are low in carbs and high in fiber.
While blackberries and blueberries are lower in
carbs than some other fruits, they may not fit into
strict keto diets.
These tiny fruits are loaded with antioxidants
that may reduce inflammation and help protect
against disease.
15. Shirataki noodles
Shirataki noodles are a fantastic addition to the
keto diet. They contain less than 1 gram of net
carbs and only 15 calories per serving because
they’re mostly water.
These noodles are made from a viscous fiber called
GLUCOMANNAN, which offers many potential
health benefits.

22. Viscous fiber forms a gel that slows down food’s
movement through your digestive tract. This can
help decrease hunger and blood sugar spikes,
which may aid in weight loss and diabetes
management.
Shirataki noodles come in a variety of shapes,
including rice, fettuccine, and linguine. You can
swap them for regular noodles in almost all
recipes.
16. Dark chocolate and
cocoa powder
Dark chocolate and cocoa are delicious sources of
antioxidants.
Dark chocolate contains flavanols, which may
reduce your risk of heart disease by lowering
blood pressure and keeping your arteries healthy
Somewhat surprisingly, you can eat chocolate on
keto. However, it’s important to choose dark
chocolate that contains a minimum of 70% cocoa
solids — preferably more — and eat it in
moderation.

23. Summary
Other plant foods that are ideal for keto diets
include berries, shirataki noodles, nuts, seeds,
and dark chocolate.
17–18 Fats and oils
17. Olive oil
Olive oil provides impressive benefits for your
heart.
It’s high in oleic acid, a monounsaturated fat that
has been found to decrease heart disease risk
factors.
In addition, extra-virgin olive oil is high in
polyphenol antioxidants — plant compounds that
further protect heart health by decreasing
inflammation and improving artery function.
As a pure fat source, olive oil contains no carbs.
It’s an ideal base for salad dressings and healthy
mayonnaise.

24. Because olive oil isn’t as stable at high
temperatures as saturated fats are, it’s best to use
olive oil for low heat cooking or add it to dishes
after they’ve been cooked.
Other excellent plant-based oils to try on keto are
coconut oil and avocado oil.
18. Butter and ghee
Butter and ghee are good fats to include on the
keto diet. Butter contains only trace amounts of
carbs, and ghee is totally carb-free.
Ghee is clarified butter made by heating butter
and removing the milk solids that rise to the top.
It has a concentrated buttery taste and is
commonly used in Indian cooking.
Like other types of full fat dairy, butter
and ghee don’t appear to be as harmful to health
as previously thought.
Summary
The best fats and oils for keto cooking and baking
are olive oil, butter, and ghee. Avocado and
coconut oils are good choices as well.

25. 19–20. Beverages
19. Unsweetened coffee and
tea
Coffee and tea are healthy, carb-free drinks.
They contain caffeine, which increases your
metabolism and may help improve your physical
performance, alertness, and mood.
What’s more, coffee and tea drinkers have been
shown to have a significantly reduced risk of
diabetes. In fact, those with the highest coffee
intake have the lowest risk.
Adding heavy cream to coffee or tea is fine, but
you’ll need to avoid ―light‖ coffee and tea lattes
while on keto since they’re typically made with
nonfat milk and high carb flavorings.

26. 20. Unsweetened sparkling
water
If you’re looking for a keto-friendly alternative to
soda, unsweetened sparkling water is a great
choice.
These beverages are refreshingly fizzy and may be
flavored but are generally free of sugar or
sweeteners. For that reason, they have no calories
or carbs.
However, some varieties are flavored naturally
with small amounts of fruit juice, and these may
contain carbs. Be sure to check the label, as extra
carbs can add up quickly.
Summary
Unsweetened coffee, tea, and sparkling water are
good beverages to drink while doing keto.

27. Speed Keto Diet Plan
GET YOUR CUSTOM KETO
DIET PLAN